Createa sleepdiaryDo arelaxingstretchAvoidnicotineDo deepbreathingexercisesDo somelight exerciseearly in thedayKeep yourroomquiet20MinuteRuleKeep yourroom darkAvoidcaffieneTake theTV out ofyour roomTry yoursleep diaryagain in 2monthsSet adailyroutineNighttimeritual for the15 minutesbefore bedLightsnackat nightAvoidCigarettesOnly useyour sleepdiary for 2weeksAvoidnaps after3 pmBed isforsleep!Keep yourroom coolerintemperatureTurnoff TVDon't try togo to bedunless youfeel tiredHave aglass ofwarm milkAvoid napslongerthan anhourMeditatebeforebeedCreatea sleepdiaryDo arelaxingstretchAvoidnicotineDo deepbreathingexercisesDo somelight exerciseearly in thedayKeep yourroomquiet20MinuteRuleKeep yourroom darkAvoidcaffieneTake theTV out ofyour roomTry yoursleep diaryagain in 2monthsSet adailyroutineNighttimeritual for the15 minutesbefore bedLightsnackat nightAvoidCigarettesOnly useyour sleepdiary for 2weeksAvoidnaps after3 pmBed isforsleep!Keep yourroom coolerintemperatureTurnoff TVDon't try togo to bedunless youfeel tiredHave aglass ofwarm milkAvoid napslongerthan anhourMeditatebeforebeed

Lets Go To - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Create a sleep diary
  2. Do a relaxing stretch
  3. Avoid nicotine
  4. Do deep breathing exercises
  5. Do some light exercise early in the day
  6. Keep your room quiet
  7. 20 Minute Rule
  8. Keep your room dark
  9. Avoid caffiene
  10. Take the TV out of your room
  11. Try your sleep diary again in 2 months
  12. Set a daily routine
  13. Nighttime ritual for the 15 minutes before bed
  14. Light snack at night
  15. Avoid Cigarettes
  16. Only use your sleep diary for 2 weeks
  17. Avoid naps after 3 pm
  18. Bed is for sleep!
  19. Keep your room cooler in temperature
  20. Turn off TV
  21. Don't try to go to bed unless you feel tired
  22. Have a glass of warm milk
  23. Avoid naps longer than an hour
  24. Meditate before beed